Subject: Sweet Success: Simple Swaps for a Lower Sugar Lifestyle 🍏🍯
Happy New Year! As we embark on a fresh start, many of us are setting goals for a healthier lifestyle. One impactful change you can make is reducing your intake of added sugars. Every year we challenge ourselves and those who want to join us by doing a “Sugar Sweet Challenge”. The goal is cull our added sugar consumption to 24 grams per day or less (36 for men). So that we are below the American Heart Association recommendations. Head over to our Facebook page group if you’d like to join. I’ll post the link below.
Excessive sugar consumption has been linked to various health issues, but fear not – we're here to help you make some sweet swaps that won't compromise on flavor. Check out these simple and delicious alternatives:
1. **Swap Sugary Beverages for Infused Water and consume a healthy 80oz a day:**
- Instead of sodas or sugary fruit drinks, try infusing your water with fresh fruits, herbs, or a splash of citrus. It's a tasty way to stay hydrated without the added sugars.
2. **Choose Whole Fruits over Fruit Juices:**
- Whole fruits contain fiber, which slows down sugar absorption. Opt for an apple or a handful of berries rather than reaching for fruit juices, which often have added sugars. As a bonus, fresh, raw fruits and veggies, or flash frozen don’t count towards your challenge grams.
3. **DIY Smoothies or Yogurt for Better Control:**
- Make your own smoothies using plain yogurt, fresh fruits, and a touch of honey. This way, you can control the sweetness without relying on pre-packaged, sugary options. Actually a great option is Cottage cheese! Lower sugar content but higher protein.
4. **Snack on Nuts and Seeds, hard boiled eggs, or beef jerky:**
- Swap out sugary snacks with a handful of nuts or seeds. They're not only satisfying but also packed with nutrients to keep you energized throughout the day.
5. **Choose Whole Grains:**
- Opt for whole grains like brown rice, quinoa, and oats instead of processed, sugary cereals or white bread. Whole grains provide a slower release of energy and keep you feeling full longer.
6. **Mindful Dessert Choices:**
- Indulge in desserts made with natural sweeteners like maple syrup, honey, or agave nectar. Consider homemade treats where you can control the amount of added sugar. Remember to watch your grams!
7. **Read Labels and Choose Wisely:**
- Be vigilant about reading food labels. Choose products with lower sugar content and opt for those where sugar isn't one of the first ingredients listed.
8. **Savor the Goodness of Dark Chocolate:**
- If you have a sweet tooth, consider switching to dark chocolate with higher cocoa content. It's rich in antioxidants and generally contains less added sugar than milk chocolate.
9. **Cinnamon Magic:**
- Sprinkle cinnamon on your morning oatmeal or coffee. It adds a delightful flavor without the need for extra sugar.
10. **Mindful Baking:**
- When baking, experiment with reducing the sugar in recipes. You may find that you don't need as much as the recipe calls for, and your taste buds will adjust over time.
Remember, small changes can lead to big results. By making these simple swaps, you can enjoy a delicious and satisfying diet while reducing your added sugar intake. Here's to a sweet and healthy year ahead!
Wishing you wellness,
Positively Chiropractic
Join our Sugar Sweet Facebook group using the link below!
